It’s check-in time. Already.

Weight loss and exercise are two of America’s top New Year’s resolutions. But according to one survey, only 64% of us are still sticking with it after four weeks — which means right about now. And unfortunately the percentage goes downhill fast from there.

Is there any real harm? You bet. From the standpoint of your health, being a couch potato — obese and sedentary — is a risk factor for heart disease. A major risk factor.

But I’m happy to say it’s one you can change.

Let’s take a closer look. Today, believe it or not, more than 90 million Americans are obese — meaning they’re 20% or more over their ideal body weight. (Roughly speaking, this means that if your waistline is more than 40 inches for men or 35 inches for women, you’re obese.) Sadly, these numbers are on the rise. Here in Maine, for instance, almost 60% of us are obese or overweight. And we don’t get enough exercise. On a good day, 27% of Mainers say, they don’t get any physical activity at all. Shocking but true.

What to do? It’s simple: Eat less, and move more. I know, this is easier said than done. But here are some tips for getting started:

For healthier eating, emphasize fruits, vegetables, whole grains, and low-fat dairy products

Eat moderate amounts of lean meats, poultry, fish, beans, eggs, and nuts

Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

Stay within your daily calorie needs

Get out and do some form of physical activity 30 minutes a day at least five days a week. In winter, bundle up — and go. Exposure to sunshine and fresh air has physical and mental health benefits. Or join a friend for walking in a mall or enclosed parking lot.

If you’ve tried all of this and got frustrated, don’t give up. It’s still worth it. Even if you lose only two to five pounds, you’re moving in the right direction — and research shows it will decrease your future risk of heart disease.

Weight loss and exercise have many cardiovascular benefits, including decreased blood pressure, improved cardiovascular fitness, and improved blood sugar control (meaning a lower future risk of diabetes). Interestingly, weight loss and exercise also have mental health benefits, including clearer thinking and improvement in symptoms of depression and anxiety.

So what about your New Year’s resolutions? Studies show that people who try (and fail), try (and fail), and then keep on trying are the ones most likely to succeed in the long run. So don’t give up. Eat light. Exercise right. You can do it! Even small steps toward healthy changes and choices can benefit your heart for years to come.